Name: Playbook - Matthew Noszka - 15lbs or less total body
Uploaded: 2021-06-14T11:58:42.381Z
Duration: 45 min
Description: 15lbs or less total body

The bear workout was a new one for me, loved it.. 3 weeks In km already seeing progress, can’t wait to post pictures at a later date. Thanks for the motivation my man👍

Dylan

Benito

- Single leg deadlift with shoulder raises 

- Weighted push ups with shoulder taps 

- Weighted Superman alternating punched 

- Weighted push-up with one arm side plank

- Weighted bear crawl row

- Hold weights in both hands.
- Stand on one leg, keeping that knee slightly bent, lift both arms outward, stopping at chest level. Keeping arms straight.
- Then perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the weights until you are parallel to the ground, and then return to the upright position. 
- switch sides and repeat

Single leg deadlift with shoulder raises

- Keep your lower back stable as you raise one hand to tap the opposite shoulder.

- Repeat on the opposite side.

- Lower yourself down until your chest almost touches the floor as you inhale. Next, breathe out and press your upper body back into the starting position.

Once at the top of your push up take one weight and raise it to the opposite shoulder. Repeat with other arm then repeat push up.

Weighted push ups with shoulder taps

Laying on your stomach raise your shoulders/arms and legs off the ground as high as possible.

When in this position. Begin to extend your hands one at a time outward from your head. Then both hands at once. 

Continue to repeat this routine until desired reps are reached.

One set of punches counts as one rep.

Weighted Superman alternate arm extension

Standard push up position.

Hold weight in one hand. Lower chest to the ground keep core engaged. When at the top of push-up balance on opposite hand of weight. Lift the weight up and across your body to a vertical position. Then lower weight back to starting position.

Repeat on opposite side. 


(If weight is to much do this without weight)

Weighted push-up with one arm side plank

Hold weights in both hands. 
Get into bear crawl position.
Knees bent and shoulders over hands.
Lower chest to weights and push back up like a standard push-up. 

Once at the top of push up lift one arm at a time with a backward motion keeping elbow slightly bent. Make sure hips are always parallel to the ground. (Keep core engaged)

1 rep is after complete circuit (both arms)

Weighted bear crawl rows

15lbs or less total body

Khadija

Awesome, my life is changing for better, thank You !!!😊😊😊

Kuba

Crystal

Full Body Round Up

Ahhh no! I meant to put 5 stars! I love this workout!! 💪🏼

Kait

Didn’t have all the equipment but somewhat easy to improvise.. the super man flys was the hardest workout I’ve ever done with my shitty posture. Love the challenge.. keep the new ones coming 👍

Bodyweight + DB HIIT

Beach pump

Boxing circuit

jb7182000

Edith

Full Body 101

Kayla

Basketball workout

Gentiana

Full Body Strength Focus

Cannot wait for your new program🙏🏻🔥

The overhears plate circles and chest presses were hard! But I pushed through. I may have to look into a back brace “thingy” to make sure I’m keeping my position. Just in case 😅

15lbs or less total body

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